Breakfast

• Instead of white toast, try whole-wheat bagels or whole-wheat English muffins.
• Eat whole-grain or bran waffles topped with strawberries or blueberries.
• Use whole-grain or buckwheat pancake mix for a healthier take on a breakfast classic.
• Make oatmeal with raisins.
• Choose a whole-wheat or other whole-grain cereal and add bananas, almonds or raisins.
• Mix bran or a fiber rich cereal into your child's favorite cereal.

Lunch and Dinner

• Instead of white bread, use whole-grain or multi-grain breads when making sandwiches.
• Opt for whole-grain or multi-grain breads and rolls instead of white.
• Choose whole-grain or enriched spaghettis and pastas
• Try serving brown or wild rice with dinner instead of white rice.
• Corn or whole-wheat soft-taco shells or tortillas make healthier burritos or wraps.
• Include whole-grain barley or lentils in your child's favorite soups.
• Use whole-wheat bagels or English muffins as the base for mini-pizzas. Top with pizza sauce, low-fat cheese and veggies for a good twist on the American classic that's good for your child.
• Try adding a little bran to meatloaf or burgers to sneak in some extra fiber.
• Include fresh fruit in school lunches, for a sweet treat that's still a good source of fiber.

Snacks and Treats

• Use whole-wheat flour instead of regular flour, or mix them together, for home baked cookies or muffins. Or try adding some bran or oatmeal and including raisins or chopped almonds.
• Snack on whole-wheat crackers with peanut butter or low-fat cheese.
• Serve popcorn, which is a whole-grain food, as a mid-day treat. If you're using microwave popcorn, choose low-salt and light butter options. (Beware, that popcorn can be a choking hazard for kids under 4 years old.)
• Add Grape Nuts®, berries or almonds for crunchy topping on ice cream, frozen yogurt, or regular yogurt.
• Serve apples or celery with peanut butter.
• Give your child fruits and veggies with the skins on, they have a lot of necessary fiber and nutrients.